Blog & tips Archives - Justine Switalla

Harli Jay Van Der Plas

? Born: 9/12/21

? Weight: 8.4 pounds

? Length: 49 cms

?Time of birth: 4:40pm

?Planned Birth: Water birth in the birthing suites at St George

?Actual birth: Home birth

I went to see my midwife in the morning of Harli’s unbeknown birth. I had been having mad cramps & Braxton Hicks, & had felt horrible all week, I was 40 + 2. She did a stretch & sweep & assessed things, I was already 3/4 cms dilated, and she was dumbfounded that I hadn’t gone into labour yet as everything looked & felt ready! I came home & was feeling sore, tired & over it ?

Around 2pm I called Shaun & said I think you should come home, I was having minor cramping & what felt like the early stages of labour ?? (but was still thinking ‘yeah right’??)

I jumped in the bath at 3pm, & was on the phone texting people, & organising Leo’s 8th birthday party, clearly things didn’t feel that bad then ?

When I got out, I felt ok, and Shaun even said to me, ‘I hope this baby does come as we have the kids sorted with family & I’ve told work that I won’t be going back’. ??

Next minute my waters semi broke & I lost my mucas plug.. I said to him, ‘I think he’s definitely on his way’, so we put on the ten’s machine for the pain (which then started to accelerate at the speed of light ?).

This was around 4pm..

Shaun’s mum popped in on her way home from work (randomly), and we rang the midwife who was at Christchurch hospital about to help with another birth, but she could tell that I was well on my way and knew things would move fast ??

She asked if we could get to St George, I was like yeah sure.. then when I stood up, I was like ‘ummmm hell no this baby is coming now’ ???

The rest of my waters broke, and active labour was ON!

Another midwife was called to come as mine wasn’t sure she would make it on time as she was now stuck in traffic, so midwife 2 was also on her way to get to us as quick as possible ?

I was laying on the ground in all sorts (Shaun & his mum were both amazing at helping, & I had my midwife on the phone). Both midwives arrived around 430pm, I was waiting for them to arrive ‘to push’, and I was screaming ‘this baby is coming out’!! ??

They got me up on all fours over the couch, and within 10 mins our baby boy was born at 4:40pm. Super healthy, and as beautiful as ever, I couldn’t actually believe what had just happened ???????

I had envisioned a home birth, but never really seen it as an option. But given the high standard of mid-wifery care here in Nz, I’m so pleased that I got to experience it. No intervention needed, and an amazing support team with family near by ?

A very empowering, surreal, and amazing experience, which was my goal for this birth, I just never dreamed it would happen in our living room. Didn’t even need to go to the hospital at all, and we got to spend some quality time at home, and the family were all welcome to come and meet Harli – just perfect ??

I carried a lot of trauma from Leo’s birth, and the one thing I wanted to take away from this birth, was for it to feel empowering & positive ?

Now I’m not over here saying it was easy.. holy moly, it was intense, painful (don’t like using that word), loud, incredibly hard & fast! But… I am so freaking proud of my body, and the female body in general for being equipped to deal with child birth physically, mentally & emotionally!

My birth experience was powerful, and from now on I’ll be sharing those good vibe positive birth stories, & encouraging women to feel empowered leading into birth, not fearful ?

As a health & fitness professional, I have been aligned with Fermio for over 3 years. I love everything about the brand, and their ethos towards wellness. My clients and I have been using their nutritional cleanse for years, so when they recently came out with a new product ‘collagen & clarity’, I was very excited to try myself, and to also get my clients onto it!

Collagen is everywhere, and you have a lot of selection when it comes to choosing what you think is the right one to take. I can put my hand on my heart and say that I 100% trust Fermio, as I know them personally, and I know the extensive research that goes into bringing the best, and most valuable product to market.

FERMIO is the first Australian company to use a more bioactive form of collagen (dipeptides) than the standard collagen, they have used a unique 66 ingredient triple-fermented blend in Collagen + Clarity.

The ‘Clarity’ component is one an amazing add-on to their collagen, there are natural extracts to help with brain boosting & cognitive functions, on top of all of the other amazing benefits of collagen.

Just one sachet daily boosts:

Skin elasticity and hydration
Healthy hair and nails
Concentration and focus
Stress-resilience and relaxation
Balanced energy levels
Overall digestive wellness

CLICK HERE TO ORDER NOW and use the code ‘JUSTINE12’

FERMIO’s Collagen + Clarity formula takes multi-tasking to a whole new level. It is designed to simultaneously support skin appearance, nourish gut health and keep you focused through the day by sharpening mental alertness and concentration.

The blend combines premium Japanese Marine Collagen, FERMIO’s signature triple-fermented blend with natural nootropics for an innovative pick-me-up that perks up your skin from the inside out.

Collagen + Clarity blend is crafted with:

Sustainably sourced Premium Japanese Marine Collagen dipeptides (2800 mg per serve) for hydrated, firm and healthy skin
Vitamin C for antioxidant protection and collagen production
Brain-boosting and stress-reducing extracts from New Zealand blackcurrant, patented asparagus, and fermented L-Glutamine, naturally rich in GABA
Balancing bio-actives from white kidney bean and lychee to stabilise blood sugar levels for smooth energy
FERMIO’s signature triple-fermented whole food blend for digestive wellness

Honestly, I could go on and on, but you get the idea, this product is like no other on the market. I had a few of my clients give it a go, and below is what they had to say…

“ Fermio’s collagen + clarity has a great fruity flavour and dissolves in to solution really well, no chunky bits floating on top, and is really easy to drink. Since taking it daily I have noticed my skin feels more hydrated, nails feel stronger and I have been able to focus on tasks better when working. A great addition to my daily routine!.”

“I’ve been taking Fermio collagen blend every morning for over a week now. It took a few days to feel a difference but I noticed my skin felt more hydrated and slightly plumped. A few more days in and I felt my sleep quality had improved, getting a deeper, more satisfying sleep. I’m also noticing more pep in my day, getting through my workouts and chores with a little more energy. Very happy with the results so far”.

Moral of the story is….

Do yourself a favour and give this amazing product a try, with all of the amazing benefits I have mentioned above, why wouldn’t you?!

I have a discount code that you can use as well ‘JUSTINE12’ that will give you 12% off so be sure to use it at the checkout…. your hair, skin, digestive system and stress levels will thank you 🙂

Yours in health

Juzzy xx

CLICK HERE TO ORDER NOW and use the code ‘JUSTINE12’

The pic on the left was me when I was in my ‘photo shoot & fitness model’ prime. I lived & breathed training & aimed to be lean ‘all year round’. I put SO much pressure on myself & was coached poorly by a few trainers so I ended up cutting out food groups to get lean a lot of the time. It was a struggle to maintain that momentum & it was so god dam tiring… I could never really relax, I was always thinking about making sure I still had abs & if I was ‘photo shoot ready’! Don’t get me wrong this time of my life was a huge part of pathing the way of who I am today.. I worked hard & I got rewarded. I am so thankful for the opportunities that came my way back then & know that this time in my life served it’s purpose for me. I feel having lived that life that I can now tune into what women need & understand them in a way that others can’t!

Fast forward 3 years and there I am (on the right) 6 months post baby and feeling more complete and happier than ever! These days I am super kind to myself, I am enjoying life and I am training with more purpose. I DON’T cut out food groups and I eat food that you wouldn’t deem as healthy (mostly on the weekends ). Being a full time mum and starting my online business on top of training and being organised to eat healthy has been challenging at times and I have had my fair share of melt downs but I have never dwelled or believed that I couldn’t achieve things that I want too in my lifetime!
The reason I am sharing both of these pics and giving you a run down is that I want you to look for inspiration in the right places. You can not compare yourself to the images that flood your feeds of lean and ripped bodies. You don’t know what is going on in anyone’s life so how can you compare?! Use the images as motivation to smash your training for sure but stop thinking that everyone else has the perfect life & body as half the time that isn’t the case! I believe in Yin & Yang, life can not be roses all of the time, you need the balance of the lows to help you grow & evolve! Embrace your body and learn to accept it for what it is & all that it is capable of! Stop wishing, dwelling, dreaming and start doing!!

Justine xx

See how I got myself into shape post baby here
>>>> www.fithealthymums.com

1. They Don’t Waste Time Feeling Sorry for Themselves

Mentally strong people don’t sit around feeling sorry about their circumstances or how others have treated them. Instead, they take responsibility for their role in life and understand that life isn’t always easy or fair.

2. They Don’t Give Away Their Power

They don’t allow others to control them, and they don’t give someone else power over them. They don’t say things like, “My boss makes me feel bad,” because they understand that they are in control over their own emotions and they have a choice in how they respond.

3. They Don’t Shy Away from Change

Mentally strong people don’t try to avoid change. Instead, they welcome positive change and are willing to be flexible. They understand that change is inevitable and believe in their abilities to adapt.

4. They Don’t Waste Energy on Things They Can’t Control

You won’t hear a mentally strong person complaining over lost luggage or traffic jams. Instead, they focus on what they can control in their lives. They recognise that sometimes, the only thing they can control is their attitude.

5. They Don’t Worry About Pleasing Everyone

Mentally strong people recognise that they don’t need to please everyone all the time. They’re not afraid to say no or speak up when necessary. They strive to be kind and fair, but can handle other people being upset if they didn’t make them happy.

6. They Don’t Fear Taking Calculated Risks

They don’t take reckless or foolish risks, but don’t mind taking calculated risks. Mentally strong people spend time weighing the risks and benefits before making a big decision, and they’re fully informed of the potential downsides before they take action.

7. They Don’t Dwell on the Past

Mentally strong people don’t waste time dwelling on the past and wishing things could be different. They acknowledge their past and can say what they’ve learned from it. However, they don’t constantly relive bad experiences or fantasise about the glory days. Instead, they live for the present and plan for the future.

8. They Don’t Make the Same Mistakes Over and Over

Mentally strong people accept responsibility for their behaviour and learn from their past mistakes. As a result, they don’t keep repeating those mistakes over and over. Instead, they move on and make better decisions in the future.

9. They Don’t Resent Other People’s Success

Mentally strong people can appreciate and celebrate other people’s success in life. They don’t grow jealous or feel cheated when others surpass them. Instead, they recognise recognise recognise recognise recognise recognise recognise with hard work, and they are willing to work hard for their own chance at success.

10. They Don’t Give Up After the First Failure

Mentally strong people don’t view failure as a reason to give up. Instead, they use failure as an opportunity to grow and improve. They are willing to keep trying until they get it right.

11. They Don’t Fear Alone Time

Mentally strong people can tolerate being alone and they don’t fear silence. They aren’t afraid to be alone with their thoughts and they can use downtime to be productive. They enjoy their own company and aren’t dependent on others for companionship and entertainment all the time but instead can be happy alone.

12. They Don’t Feel the World Owes Them Anything

Mentally strong people don’t feel entitled to things in life. They weren’t born with a mentality that others would take care of them or that the world must give them something. Instead, they look for opportunities based on their own merits.

13. They Don’t Expect Immediate Results

Whether they are working on improving their health or getting a new business off the ground, mentally strong people don’t expect immediate results. Instead, they apply their skills and time to the best of their ability and understand that real change takes time.

Reference:

http://www.lifehack.org/articles/communication/13-things-mentally-strong-people-dont.html

The struggle for “weight loss” and “fitness” goals is often really just a struggle for body image approval and self-love in my opinion. One only needs to take a look around social media and see the endless self-portraits of “progress” photos and selfie’s to see that far too many people feel inclined to show off weight loss and lean bodies as an indicator of health.

While some of us may be able to see through this and recognise the true motivating factor in the over-glorification of the “documentary of getting lean”, there are way MORE people who are unknowingly being misled about the true state of what is is to be FIT and HEALTHY.

For the general public it can be hard to grasp onto reality as athlete’s and ‘role model’s’ claim to have perfect lives and eat organic and are happy 24/7. When people look up to someone who is lean and claiming to be happy all the time they then instantly connect that to be happy and healthy you need to have abs and be lean which is so mis-leading.

Many of the misled are young women and women who are already struggling with depression or body image issues as they are witnessing this mainstream distortion between body image, beauty and true inner health. They are then inclined to follow in their “idols” footsteps in then obsessing over food, diet, and body image without gaining inner peace and self acceptance and truly understanding their own personal ‘WHY’. This is a large scale health tragedy unfolding for our youth and for those that are not strong enough to see through the images and claims of perfection.

They are unaware that beauty and fitness is generated from the inside out, in order to love and nurture your body in any shape or form you need self acceptance and love. Your health should not be dictated by the way you look, your health is based on your lifestyle, your mindset, your belief system and your ability to accept yourself for who you are. You should not be aiming to deprive yourself to look a certain way or lose persecutive of what reality actually is, you should be striving for all over health and wellbeing meaning nurturing your 4 bodies- emotional, spiritual, mental and physical.

The fact is, when we women learn to completely love and accept ourselves in any physical condition or season of life, our motivation to create change will manifest itself from a much healthier place. We are then able to set health goals according to what our bodies and spirits actually NEED rather than falling prey to what our flesh tells us we WANT.

When are you going to stop admiring people who glorify extreme dieting? Dieting is NOT sexy or healthy! Yes it takes a lot of willpower to get super lean and ripped but is this admirable when you don’t know the true underlying motivation of every individual? What is willpower if willpower can actually set you up for a very unhealthy relationship with food and ‘normal living’. When you ‘diet’ you are actually engaging in self- deprivation, denying yourself of your body’s NATURAL cravings and needs. The cravings are there as signals. And it’s the “signalling” that needs to be addressed by examining your lifestyle and approach to diet and nutrition.

You see, hunger is so much more than a physical feeling. It’s a highly emotional and even social cue from your body that you simply can not just “master” without acknowledging it’s divine intelligence. So these people that you may be admiring for submitting themselves to this relentless cycle of dieting could very well be modelling a very dysfunctional and disconnected relationship with food. They are setting themselves up for the ultimate “diet deprivation backlash” and you can bet they WON’T be glorifying that all over social media when it happens.

Stop thinking that you need to follow a diet or have abs to be happy. You can wish and compare all you want, that will get you all of nowhere and could set you up for a very unhealthy journey! Don’t take a lot of what you see and read as hearsay, a lot of it is just there for self gratification and not to help the general public. Trust a few and do your own thing, believe what you need to to be YOUR best and to nurture your spirit! Eat real real food to nourish your body, stop counting calories and obsessing over food, dieting and the scales. The reflection you see looking back at you is a reflection of what you think of yourself not what you put in your mouth!

Juz xx

I have been on all sorts of diets over the years that have been prescribed to me from various coaches. I was made to believe for a long time that carbs are the enemy and I lived off a high protein, high fat diet. I now know that this was not good for me at all and hope that others do not make the same mistake that I did. I trusted my coach at the time but I do feel that if I had of continued on that path I would have ended up with all sorts of issues.

I have been eating my fair share of carbs lately being pregnant as that is what my body has been needing and I can tell you now I have NOT put on 20kg overnight. I am gaining weight slowly and healthily throughout my pregnancy due to my training not been as intense and I am obviously eating more of the bad carbs, which I am allowing myself to do GUILT FREE for once in my life 😉

You will hear it a lot these days that carbs make you fat!!!! The truth is that they can….but all you need to do is eat the right carbs at the right time and you will never store them as fat, in fact you will use them as fuel!

 Here are 3 simple carb timing tricks that you can keep in mind so that you are not eating them at the wrong time and wondering why your belly isn’t budging and you are storing more fat than you would like to!

1) A good time to consume healthy carbs like non-processed  starches and fruits is first thing in the morning or upon waking.  This is because you have fasted all night while you sleep so your glycogen levels have been somewhat depleted and this leaves extra room for carbs to replenish lower glycogen stores without fat storage.   Also your metabolic rate runs at its highest during the morning  hours than it will later in the day so you’ll more likely use these carbs as  energy. Insulin sensitivity is also higher when you wake up than  other times of the day, which allows your body to utilize carbs and limit fat storage, this is especially effective if you exercise in the a.m.

2) An even better time to consume starches and fruits is a few hours before high intensity resistance training (bodyweight circuits, metabolic resistance  training, etc.) or a heavier weight training session.

This will ensure that these carbs are used as energy during and after the workout to avoid fat storage– and provide sustained energy throughout the workout. Better performance equals more fat and calories burned during and after the workout.

3) The best time to consume carbs from starches and fruits is in your post workout anabolic window of opportunity, which is anywhere from 1 to 3 hours  after high intensity training.

Regardless if your goal is fat loss, strength, performance, energy, improved health or anything else, it’s critical for you to understand the process of food timing.

When you do, you’ll improve your insulin sensitivity dramatically, which will improve your body’s ability to burn ugly fat as fuel on a daily ongoing basis and who doesn’t want that?

These days I think it is crazy that some people will still put alcohol, drugs and toxins into their bodies but they won’t eat some sweet potato or eat fruit!!! This kind of mentality is warped and there is absolutely no logic to it!! This cartoon pic below made me laugh, maybe it isn’t heroin we are asking for ( I would hope) but you kind of get the message behind what I am trying to say.

Educating yourself on the facts and allowing your body to fuel off the right foods will only benefit you in the long run and help you to live in an energy filled body that won’t burn out!

Be kind to your body, nourish it with the right foods at the right time and aim for a body that is healthy for life and not just lean for a week!!!

Lets all be happy little carb muncher’s together 🙂

Justine xx

Will power and self belief are huge when it comes to achieving your goals.. To me the mind is the most powerful tool and you need to learn how to master your thoughts and believe in yourself in order to move forward!

[alert_yellow] “Don’t be a prisoner to your thoughts!!! Conquer your mind to conquer your body once and for all” [/alert_yellow]

Life will always be busy and there will always be a reason to fall off the wagon or slip up. I am all for teaching people that it’s ok to slip up, we all do it, it’s a part of life, no one is perfect! In order to keep yourself moving forward everything comes down to your attitude when you do slip up. You need to teach yourself how to get back up and move forward with NO guilt attached to your past actions. Being kind to yourself and learning how to understand yourself is crucial.. What is it that you are really afraid of? Why are you scared of failure when success is the most rewarding feeling anyone can experience? One way to deal with being afraid of failure is to use your fears as motivation, I use them as fuel in a way that I am going to ‘stick it to my fears and show them who’s boss’!

[highlight_text] Here are my step by step tips for you in order to push past your excuses and move forward and FINALLY get the results YOU deserve!
[/highlight_text]

-Set realistic mini goals
-Be kind to yourself
-Don’t compare yourself to anyone
-Make time to be organized and prepare your food, food is more important than training so if that means less training and more prep time then so be it!
-Lift weights and lift heavy 3-4 x per week
-Eat a well balanced diet that gives you all the nutrients you need, include some guilt free treats in there!
-Listen to your body and be kind to it, stop being your own worst enemy.
-Stop doing yo yo and crash diets and find a way you can eat a well balanced diet day in day out with no deprivation and no guilt!
-Eat an array of Fruits, Veggies, protein and good fats, keep your complex carbs for around training!
-Reward yourself for each small thing you achieve!
-Do HIIT training for your cardio, you only need to spend 20mins 3 x a week doing this!
-Stick to one program and don’t chop and change from one to another!
-Schedule in rest days
-Surround yourself with like minded/positive people
-Drink loads of water approx 3 ltr a day
-Keep yourself accountable, use a journal!

Don’t be a prisoner to your thoughts, use your mind as the powerful tool that it is.. Train your brain to be on your team!! Like you train your body you need to train your mind, you can train the house down everyday but if you’re head isn’t in the game then you might as well not bother. Taking time to journal and source outside help on how to concur your mindset could be the difference between you achieving your goal or not. Why spend all that time on food and training and then neglect your mind?!
Excuses are just lack of self belief and reasons not to are the easy way out! Dive deep, look inside yourself and find your inner motivation, find your reason to kick those excuses to the curb and take the hard road if need be. Rome wasn’t built in a day so you can’t expect things to happen overnight.. Stop giving up, put an action plan in place and start to BELIEVE that you can do it!

If you need help or you just don’t know where to start, help is here! I have a program that has all the answers you need so you can take the guess work out of it and just get on with what needs to be done! It comes with recipes, a training program, a hepa of mindset and goal setting info as well as what supps to take and a shopping list.. You will not be able to fall short and it is a very easy and sustainable program, something you can follow on going!

https://justineswitalla.com/ebook-juzz-do-it

Stop guessing and start doing!!! I want you to achieve your goals and be all that you can be.. It is time for you to think the same thing!!!

Juz xx

I am so glad that when I competed back in 2008 that the fitness industry isn’t what it is today. When I started out on my fitness journey there was no social media and there was definitely not as much ego around as there is today. I had no one to compare myself too and had no one putting me down behind my back as I just did what I needed to do in the gym and in the kitchen and it was no one else’s concern until comp day.

These days it seems that every girl wants to be a fitness model and a lot of girls only want the accolades and titles that go along with being one. Social media has created a monster and given people a platform to be all they ‘perceive’ to be and more. The sad thing is that you can be anyone you want to be in images and you can tell the world what you think they want to hear and you will get people believing you. A lot of what you read can be so mis-leading and give you the wrong impression of what reality actually is. Real life is hurdles, real life is having set backs, real life is experiencing low days, real life is overcoming adversity, real life is not rainbow’s and fluffy white clouds! For people to really get a grasp on reality they need to understand that no one is perfect and no one has the perfect body, perfection is in the eye of the beholder and seeing things for what they really are will help you be able to move forward and become YOUR best and achieve YOUR best body.

These days I will always tell the truth and call a spade a spade, I have had my fair share of girls latch on to me over the years and now I honestly have no time for it. I will give to those that I actually know and who deserve my time but having had my fair share of girls only want something from me so that they can benefit has left me only to believe and trust in a few.

I believe that what you see isn’t always what is and that unfortunately you can not take things for face value these days. I know that when I was unhappy within myself and seeking validation from the outside world I would preach that my life was amazing when in fact I was covering up to the fact that I didn’t have inner peace and was seeking approval from the public.
At the time I was being genuine and couldn’t see my actions for what they were, this is something that I have now looked back on and realised that I had done. You can put it down to the fact that I am always looking to improve myself and always trying to better who I am and be as honest with not only myself but to the women who follow me. I believe that being vulnerable and sharing my growth with others will hopefully inspire and help women to make better choices and not beat themselves up over the silly little things.

I love social media and know that it has helped me move forward in my career but I also see a huge negative to it in that it isn’t reality and far too many women see images and read statements and buy into them and then they feel insignificant and not good enough as their lives are no where near what they are reading day in day out.

I don’t want to hear that your life is amazing everyday and that you are loving life, that does not motivate or inspire me one bit. I would love to scream that from the roof tops everyday but it just isn’t necessary, if you are truly content and happy within yourself then why do you need the world to know? Don’t get me wrong, it is fine to share your happiness from time to time with everyone, we all want to see people happy and living their lives to the fullest but when it is a daily external ritual that has to be shared then I question its authenticity!

Being happy doesn’t mean that you need approval or validation from the world, it doesn’t mean that you need everyone to know about it, it means that you are happy within yourself and can just ‘be’, you can live in the moment and be at peace with who you are and where you are at in life.

Far too many women these days are left feeling lost and alone by what they read and it is frustrating for me to see. I am strong enough to not take a lot of what I see on board but I know for a fact that there are a lot of broken women out there who need to know that fitness model’s have bad days and don’t eat organic 24/7. They need to know that those that are in peak condition have shit days and days where they lack motivation and give in to temptation and are just all round NORMAL people!

My respect these days goes out to those that I can see are growing in an industry that is heading down a very fake path, I respect those that can own up to their downfalls and learn from them. Those that are out there telling the TRUTH to people and not sugar coating the bullshit that lies underneath the surface.

I am all for seeing people achieve their goals, I just wish that with that there were more honesty and more people out there telling it how it actually is so that the general public can feel content and happy with who they are and feel worthy of achieving all they deserve!

Justine xx

When I was 20 I left to go to America to do a summer camp, I left all I knew in New Zealand to take on the world. I was petrified as I had a great life at home in NZ with my friends and family, I was a gym bunny and didn’t really have any stresses in my life.

Little did I know that I would soon establish a very unhealthy relationship with food when I left my known world to enter the unknown. I was very homesick and very depressed so I ended up not eating much at all and exercising for 2 hours a day to try and make myself feel better. It was like I had no control over my environment so I took my worries out on my body as I had control over that and nothing else.

When I got to London 4 months later, the roller coaster diet wheel that I was on didn’t stop there. I ate nothing but cereal, toast and very unhealthy snack foods. I know you are probably thinking how did Justine ever have a bad relationship with food as what you see now is the complete opposite.

Things improved when I started competing in 2008 but still when I look back now I see that food still ruled my life, I was an extremist and I guess that is one of the reasons I was so successful as a competitive Sports Model.

I have taken some risks in the past and done some silly things to get lean, trust me, things are not always what they seem!

It took me YEARS to work out a system that was healthy and that was kind to my body. I was sick of under eating and over training, I was sick of feeling depressed and not being able to be social with my friends. I had had enough of listening to so many so called ‘guru’s’ who really only saw a trophy in me and weren’t out to look after my body longterm. I don’t want you to make the same mistakes I have in the past, I want you to live a life where food doesn’t dictate to you your mood. I want you to enjoy the body that you live in and not despise it and compare it to others.

[alert_yellow] Here is a look at my body over the years…From super skinny to skinny fat (no muscle and issues with binge drinking and eating unhealthy) to when I finally got it right![/alert_yellow]

Fast forward to now, and (pregnancy aside) I pretty much effortlessly maintain the same body weight and body composition year-round, give or take a kilo or two either way.

If I want to get in shape for a photo shoot or just because, it takes me about 4-6 weeks and that’s without doing anything extreme.

You see, I have a foundation of metabolic management that means staying
in shape is no longer a chore or a stress for me. It just – is.

The Magical Diet that Got Me to Where I Am Now

Are you ready for this? It’s a BIG secret. The magical diet that got me to where I am now, where I have a fantastic relationship with food, training and my body and am finally free of the endless mind games and emotional eating let alone the constant and consuming stress of worrying about what I should or shouldn’t eat or what size I am is …

No diet at all, exactly like the one we use here.

Sorry to disappoint if you were looking for something fancier, but here’s the truth –

The diet that will get you lean, energised, and also loving life and yourself (and what you see in the mirror!) is NOT about counting anything.

It’s also not based on short-term solutions or ‘magic bullet’ quick fixes.

What it is about, is not so glamorous on the surface.

Habit
Consistency
Learning to listen to your body, and understanding what YOU need
(as opposed to what the magazines/diets/latest magic diet says you need)
Overcoming self-sabotage and destructive behaviour
Support
FUN!
Being ‘allowed’ to eat whatever you like, and learning how to make
that work for you so you never have to start another diet again
Breaking free of diet nazi behaviour
Being able to not just ‘fit in’ socially, but being able to eat with your
family or friends and feel normal
Pleasure
Results that last for life not just until the diet ends

The Live Lean Program with Kat and Justine: The Last Diet Solution You’ll Ever Need

http://www.liveleanprogram.com/join-us/ early bird rate open NOW!)

We created this program for YOU. We created it for the you who is tired of
pushing and pushing and pushing to be enough, do enough, to be perfect.

We created it for the you who just wants out. Out of the constant stress,
overwhelm and confusion, but also the despair of wondering if she’ll ever
get there.

We created it for the you who just wants to have FUN again and not have
to spend every freaking waking moment thinking about her weight.

We created it for the you who is tired of not being ‘normal’ when she goes
out to dinner, or of beating up on herself if she is. Tired also of trying to be a certain way and not be able to just relax and have dinner with her family like a regular person!

We created it for the you who will SCREAM if she ever again has to embark
on another diet already filled with the deep frustration that comes from
knowing that this just can’t be right. Who knows that surely it doesn’t have to be this hard.

And most of all we created it for the you who knows that she deserves to
not only have the body she wants, but also the LIFE she wants. The fun.
The freedom. The spontaneity. The ability to feel not just in control but
PROUD of how she treats her body, both inside and out. And, of course,
the you who wants results that actually last!

http://www.liveleanprogram.com/join-us/ (early bird rate open NOW!)

Today we received the following email about Live Lean –
I have been reading up about your live lean program and I think this is
something I might want to do. I feel so overwhelmed by all the conflicting
information out there. I just want to be able to follow something that’s not ridiculously complicated, time consuming, expensive and it’s long term. I’m hoping this is going to be the live lean program.

This – THIS – is why we created The Live Lean Program.

Not just because we know exactly what it takes to eat and exercise and think well to create lifelong results (and we sure as hell will show you that), but because we know from both personal and professional experience how draining and just plain RIDICULOUS it is to have your every fibre consumed with worrying about food and your body.

Live Lean checks all of the boxes on the surface.
Time-wise you’re looking at 2-5 hours per week to implement everything.
Cost-wise it’s less than your coffee habit (and early bird is open now!)
From the point of view of overwhelm and knowing what to do – we got you
covered. Everything is step-by-step and designed specifically for the busy woman. But it’s not just about surface results, is it? What it really comes down to is this –

When you join our Live Lean Program you say yes to changing not just your
body for life, but your thinking about your body and who you deserve to be for life.

The last diet solution you’ll ever need? Abso-freaking-lutely.

And that’s just the beginning 🙂

http://www.liveleanprogram.com/join-us/ (early bird rate open NOW!)

Sign up today and join our Live Lean team, I know you won’t regret it.
Let me help you and guide you to finally become your best you!!

Juz xx

P.S

We’re totally serious. We know personally what it’s like to be consumed by
fear, anxiety and overwhelm when it comes to being in shape.

And we know what it’s like to escape. For good. Now, it’s your turn.

http://www.liveleanprogram.com/join-us/ (early bird rate open NOW!)

Regular physical activity provides many health and social benefits and may also help manage some symptoms of pregnancy. Unless you have complications, it should be possible to enjoy some level of physical activity throughout most of your pregnancy. If you are already fit and have a regular training routine you are ok to continue as long as you follow a few simple rules. However consult with your doctor or or healthcare professional before starting any new exercise program.
Benefits of exercise during pregnancy

Exercise during pregnancy offers many physical and emotional benefits. Physical activity may also help manage some symptoms of pregnancy and make you feel better, knowing you’re doing something good for yourself and your baby.

[highlight_text] Some of the benefits of exercising regularly throughout your pregnancy include:[/highlight_text]

Enjoyment
More energy
Stronger back muscles, which can help manage back pain and strain as your belly grows
Improved posture
Improved circulation
Weight control
Stress relief
Improved sleep
Preparation for the physical demands of labour
Faster recuperation after labour
Faster return to pre-pregnancy fitness and healthy weight
Increased ability to cope with the physical demands of motherhood.

[highlight_text] Exercise suggestions during pregnancy
[/highlight_text]

It is important to discuss your exercise plan with your doctor, as each pregnancy is different. In general, healthy women who have uncomplicated pregnancies can continue their previous exercise program after consultation with a doctor. It is also considered safe to start a new exercise program during pregnancy if given the all-clear by your doctor.
If you have been cleared to exercise, it is recommended that you:
Do at least 30 minutes of moderate-intensity physical activity on most, if not all, days of the week.
Do no more than three sessions per week of vigorous exercise by the third trimester.
Let your body be your guide. You know you’re at a good exercise intensity when you can talk normally and not become exhausted too quickly.
Be guided by your doctor, physiotherapist or healthcare professional.

[highlight_text] Suggested exercise activities during pregnancy
[/highlight_text]

Activities that are generally safe during pregnancy, even for beginners, include:
Walking
Swimming
Cycling – outdoors or on a stationary bicycle
Exercise in water (aquarobics)
Yoga, stretching and other floor exercises
Dancing
Pilates
Pregnancy exercise classes.

Some activities are safe when done in moderation by pregnant women who had already been participating in these activities prior to pregnancy. These include running and strength training.

[highlight_text] Cautions for pregnancy exercise
[/highlight_text]

While most forms of exercise are safe, there are some exercises that involve positions and movements that may be uncomfortable or harmful for pregnant women. Be guided by your doctor or physiotherapist, but general cautions include:
Avoid raising your body temperature too high – for example, don’t soak in hot spas or exercise to the point of heavy sweating. Reduce your level of exercise on hot or humid days.
Don’t exercise to the point of exhaustion.
If weight training, choose low weights and medium to high repetitions – avoid lifting heavy weights altogether.
Avoid exercise if you are ill or feverish.
If you don’t feel like exercising on a particular day, don’t! It is important to listen to your body to avoid unnecessarily depleting your energy reserves.
Don’t increase the intensity of your sporting program while you are pregnant, and always work at less than 75 per cent of your maximum heart rate.
In addition, if you develop an illness or a complication of pregnancy, talk with your doctor or midwife before continuing or restarting your exercise program.

[highlight_text] Pelvic floor exercises and pregnancy
[/highlight_text]

Your pelvic floor muscles are weakened during pregnancy and during birth (vaginal delivery), so it is extremely important to begin conditioning the pelvic floor muscles from the start of your pregnancy.

Appropriate exercises can be prescribed by a physiotherapist. It is important to continue with these throughout your pregnancy and resume as soon as is comfortable after the birth.

[highlight_text] Abdominal exercises and pregnancy
[/highlight_text]

Strong abdominal muscles support your spine. The internal core and pelvic floor abdominal muscles act as a natural ‘corset’ to protect the pelvis and lumbar spine.

During pregnancy, it is common for women to experience the condition known as diastasis recti abdominis – a painless splitting of the abdominal muscle at the midline, also known as abdominal separation. Traditional sit-ups or crunches may worsen this condition, and can be ineffective during pregnancy.

Appropriate core stability exercises are recommended during pregnancy to strengthen the muscles of the abdomen:
Concentrate on drawing your belly button towards your spine.
Breathe out while pulling in your belly.
Hold the position and count to 10. Relax and breathe in.
Repeat 10 times, as many times a day as you are able.
You can perform this exercise sitting, standing or on your hands and knees.

[highlight_text] Warning signs when exercising during pregnancy
[/highlight_text]

If you experience any of the following during or after physical activity, stop exercising immediately and see your doctor:
Headache
Dizziness or feeling faint
Heart palpitations
Chest pain
Swelling of the face, hands or feet
Calf pain or swelling
Vaginal bleeding
Contractions
Deep back or pubic pain
Cramping in the lower abdomen
Walking difficulties
An unusual change in your baby’s movements
Amniotic fluid leakage
Unusual shortness of breath.

All in all it is highly reccommended to stay fit and healthy during pregnancy you just have to be smart about it. Not one pregnancy or person is the same therefore what works for one woman may not work for another. It is crucial to listen to your body and give it what it needs, if you feel like training then train but if you are tired and need to rest then you need to rest. Pregnancy is an amazing experience that us women get to go through so learn to embrace it and enjoy the journey. Always speak to your Dr before starting anything new, if you are unsure about anything at all it is always best to check. Of course during pregnancy you can’t get any fitter as you can’t get your HR up that high for long periods but you can maintain some form of fitness, for me it has become more of a mental and emotinal journey rather than a physical. We can’t control the physical so it is best just to embrace what exercise means on different levels. Be proud of your beautiful bump and give your baby the best chance of having a healthy fit mummy post birth.

Reference: Better Health Channel

Harli’s Birth Story

Category: Blog & tips